Bike Sessions
Intermediate Endurance
What is an Intermediate Endurance (InE) Session?
Intermediate endurance is a session specifically targeting the area between LT1 and LT2/FTP. This is often split into two parts: the upper (Sweetspot (SST)) and lower (Tempo) half.
Sweetspot sessions range from 86 - 92% of LT2/FTP and typically form intervals ranging from 10 - 30-min.
Tempo sessions usually range from 80 - 85% FTP and may form very long intervals (45 - 60min) or single long continuous blocks (75 - 150min)
This intensity is around the level most people will race a 70.3 or Ironman bike at.
Representation of Lactate Thresholds 1 and 2, with Tempo and SST highlighted
How to perform an InE session.
As the intensity for these sessions is moderate, warm-ups can be relatively short and only require a little intensity. In most cases, a standard InE session will be performed in your race position on the aero bars for those racing with them.
The aim is to hold your power output in a narrow band, which can take practice, especially when performing them on the road. It is important to work hard on this and not to spike the power too much or to drop it off; the aim is to keep constant tension.
The Training Peaks (example 1) charts show two rides, one in the real world, with more variability but still demonstrating a well-executed ride and a trainer version in ERG where there is perfect execution.
Most sessions have a range of power that is valid; as you can see in the trainer version, the rider has performed it towards the lower end of the range which is fine.
In Example 2 there is a slightly different version of using SST reps in a much longer ride, with examples of the session in the real world and on the trainer in free mode.
Example 1 - Two SST rides, top outdoors, bottom on the trainer in ERG mode
Example 2 - Examples of a a long ride (3hrs+) including SST reps throughout the ride. Top is a real world ride, the bottom is a trainer session in free mode.
Fuelling for InE sessions
The shortest sessions are around an hour and may require limited fuelling.
As the session duration and accumulation of harder work increases, so does the requirement to fuel. In Example 2, the rides are 3 - 4hr long with 60 to 80 min of SST work. These should be fuelled well, close to race fuelling rates of 80g+ of carbs per hour (every hour).
The shorter, more specific sessions should still be fuelled well (40 - 80g per hr) to help execute the session well and to enhance recovery and adaptation.
Additional Comments - The Real World
Real World - When performing the sessions outside, you may require a longer warm-up to get to a suitable location.
Think carefully about your route. During the reps, we want constant tension on the chain.
Avoid routes with lots of junctions/lights, minor technical roads and short sharp climbs/descents where power will surge or be impossible.